Waiheke Marketplace : February 10th 2016
stuff.co.nz Your health Not all salads satisfy hunger I’mtrying to lose weight and have been having salads for the last 3 weeks, but find myself getting very hungry in the afternoon. I’mtypically a sandwich kind of guy. Any suggestions as to howI can improve this? Acommonissue when people have salad for lunch is they use vegetables that have little nutritional value and are largely made of water, such as a salad based on lettuce, tomato and cucumber. It is difficult to sustain energy when eating a salad like this. There is little from an energy/calorie perspective for the body to work with. Having a salad for lunch can be a wonderful way to get in some additional servings of vegetables, but you’ll need more than just the water-based types to keep you going.Whencreating your salads, particularly when eaten for lunch, it’s important to include a variety of vegetables and plenty of fat from wholefoods such as avocado, nuts, or seeds. Then to that base, you will likely be fuelled for longer of you add a good source of protein such as pasture-fed meat or eggs (or nuts, seeds and lentils if you are vegetarian). The more variety you can add the better, but the protein and good fats will contribute significantly to slowing down the energy release, helping you feel fuelled for longer. Having worked with people for almost two decades, I have also found that some people are more energised if they add a form of complex carbohydrate to a meal like the one above. Left over roast kumara can be a great choice. It’s also important to remember that when most people go on a diet they often restrict their calories/kilojoules and are frightened to eat toomuch fat given its energy density. But as I WITH AUTHOR AND NUTRITIONAL BIOCHEMIST DR LIBBY AskDr Libby Email your questions for Dr Libby to email@example.com. Please note, only a selection of questions canbe answered. But current laboratory tests Water-based vegetables like lettuce, tomato and cucumber have little nutritional value and will leave you hungry. explain in The Calorie Fallacy, fat is highly satiating, and particularly when consumed at lunchtime, it can help ward off sugar cravings, energy crashes and poor food choices at afternoon tea time. I’mgluten free as I have coeliac disease andwant to know whether or not I can eat oats. I have seen there are nowsome available that say they are gluten free. There’s a lot of confusion around oats and whether or not they are actually gluten free and PHOTOS: 123RF therefore are able to be safely consumed by those with coeliac disease. ‘‘Gluten’’ is used to describe a prolamin protein fraction that affects those with coeliac disease. This gluten fraction is called gliadin in wheat, hordein in barley, secalin in rye and avenin in oats. The term ‘‘gluten-free oats’’ is sometimes assigned to oats that have been grown and processed without coming into any contact with any wheat, barley or rye (which contain gliadin, hordein and secalin as mentioned above). can only test for the first three of those, as avenin is a slightly different form of protein. Oats naturally contain avenin and therefore are not ever truly ‘gluten free’. Even tiny traces of gluten, depending on sensitivity, can cause symptoms in those with coeliac disease. Avenin is an essential part of oats (as gliadin is with wheat). Oats can never be completely gluten (avenin) free. However, research indicates that only about 20 per cent of people with coeliac disease react to pure uncontaminated oats – they react to oat avenin – but a biopsy done by a gastroenterologist is the only way you can have this tested. Unless you have been tested, it is best to avoid oats if you have coeliac disease. ❚ Dr Libby is a nutritional biochemist. The advice contained in this column is not intended to be a substitute for direct, personalised advice from a health professional. FEBRUARY 10, 2016, WAIHEKE MARKETPLACE 19 PUZZLES ANSWERS ARE INCLUDED ON THIS PAGE NEW ZEALAND CROSSWORD 12 34 5 7 8 9 10 12 13 16 17 20 22 23 24 Across 1. The Tui brewery at Mangatainoka is on the outskirts of this town (8) 7. Month in the title of a hit song by Dragon (5) 8. By the numbers (9) 9. Finish (3) 10/11. Governor General (4,6) 13. Smoked herring (6) 14. Swimmer (6) 17. Worldwide (6) 18. Scheme (4) 20. Male persona taken on by both Topp Twins (3) 22. Polite term for something unpleasant (9) 23. Tunnel giving access to Milford Sound (5) 24. Put at risk (8) Down 1. Uncontrollable fear (5) 2. Overact (3,2,2) 3. Unit of land (4) 4. Sea creature, kina in Maori (6) 5. Desiccated (5) 6. Someone who doesn’t pay their way (colloq) (7) 7. Book containing calendar and astronomical data (7) 12. Recuperate (7) 13. Northland town which had a train service from 1914-1977 (7) 15. Assisting (7) 16. Occur (6) 17. Garden ornament (5) 19. Stopwatch (5) 21. bird (4) ALL PUZZLES © THE PUZZLE COMPANY 21 18 19 14 15 11 THE TOP 10 6 1. On 15 November 1769, New Zealand? 2. Who wrote the 1982 song “Ebony and Ivory” and sang on it with Stevie Wonder? 3. language of Chile? 4. What is the maximum on the Richter Scale? 5. In London theatre, what is the longest-running play ever? 6. What were Shetland ponies mainly used for in the 19th Century? 7. Native to New Zealand, what is a Leiopelma hochstetteri? 8. What is the world’s longest reef? 9. In which year did the space shuttle Challenger explode: 1984, 86 or 88? 10. What pigment comes NZ CROSSWORD 1 JUNIOR CROSSWORD Across 1. Someone who minds sheep (8) 7. Makes hot (5) 8. A small animal (5) 9. A type of drink (6) 10. Counts up (4) 12. Wipe with the tongue (4) 14. A huge desert in Africa (6) 17. The number in a trio (5) 18. Two times (5) 19. Army, navy and ____ (3,5) TOP 10 SOLUTION Down 1. A neck warmer (5) 2. 3. Residence (4) 4. Circular (5) 5. Tasty brown stuff (9) 6. Talked into doing something (9) 11. A covering for 13. A small breed of dog (5) 15. Similar (5) 16. Meat from cattle (4) 2 SUDOKU Fill the grid so every row, column and every 3x3 box contains 1-9 SUDOKU Across: 1. Shepherd, 7. Heats, 8. Mouse, 9. Coffee, 10. Adds, 12. Lick, 14. Sahara, 17. Three, 18. Twice, 19. Air force. Down: 1. Scarf, 2. Easier, 3. Home, 4. Round, 5. Chocolate, 6. Persuaded, 11. Batter, 13. Corgi, 15. Alike, 16. Beef. 1. James Cook, 2. Paul McCartney, 3. Spanish, 4. Twelve, 5. The Mousetrap, 6. Hauling coal (as pit ponies), 7. Frog, 8. Great Barrier Reef, 9. 1986, 10 Sepia. Across: 1. Pahiatua, 7. April, 8. Numerical, 9. End, 10/11. Cath Tizard, 13. Kipper, 14. Bather, 17. Global, 18. Plot, 20. Ken, 22. Euphemism, 23. Homer, 24. Endanger. Down: 1. Panic, 2. Ham it up, 3. Acre, 4. Urchin, 5. Dried, 6. Bludger, 7. Almanac, 12. Recover, 13. Kaikohe, 15. Helping, 16. Happen, 17. Gnome, 19. Timer, 21. Weka.
February 3rd 2016
February 17th 2016